Sample Class: Jump Onboard

Class Take-Out

Layer plyometric moves to create a class that everyone can do.

Classes that appeal to athletes often intimidate many beginning- and intermediate-level exercisers; however, participants of all levels can do a challenging plyometrics class if you give them options. Jumping, in fact, can provide a foundation for inclusive, fun and effective training. By teaching with layers, you facilitate self-paced progression that challenges everyone.

Jump Onboard Details

FORMAT: Layered plyometric intervals using a step platform.

TOTAL TIME: Approximately 1 hour. Each five-layer block can take anywhere from 1 minute 45 seconds to 3 minutes. Repeating each block twice, using six different blocks, can take anywhere from 15 to 40 minutes. Add the warm-up and cool-down to complete the class.

EQUIPMENT: One step platform per participant; however, other equipment can easily be incorporated.

MUSIC: High-energy music set to 130 beats per minute. This will help you keep time for your intervals without a stopwatch.

Additional notes:

In each block include five levels of the same exercise, taught in 15- to 30-second layers (one or two 32-count musical phrases).

Help everyone feel successful by beginning with layer one and progressing gradually to layer five.

Stay on each layer for at least 15–30 seconds (one 32-count phrase is approximately 15 seconds for music set at 130 bpm).

Move to the next layer, and advise students to remain at the previous one if they don’t want to progress.

After introducing all five intervals, encourage students to choose a level of difficulty just beyond their comfort zone for a final 30-second, all-out push.

Always provide a thorough warm-up before performing plyometric drills. Keep movements simple and athletic, and gradually increase intensity. Include layers in your warm-up to preview the class structure. Here are some appropriate exercises for an athletic interval class like this one:

Start with step-touch that becomes small side-to-side leap, and then a big leap. Return to step-touch, and repeat.

Do basic squat that becomes double-time squat, and then add small hop. Return to squat, and repeat.

March on floor, and transition to basic step on platform; then jog on platform. Return to march, and repeat.

Sample Block #1: Basic Jump-Up (~3–6 minutes)

Layer 1: Step up and down on platform (basic step).

Layer 2: Remaining on floor, jump forward and step back.

Layer 3: Jump up onto platform; step down.

Layer 4: Jump up onto platform; jump down.

Layer 5: Jump up onto platform and land in squat position to touch platform. Jump down and squat to touch platform again.

After 8 reps, hold hinged position with leg up for another count of 8. Keep arms out to sides to help with extra balance challenge.

Repeat pattern on other side before transitioning to floor for final stretch.

Final Notes

Plyometric interval training is meant to be intense, but everyone can feel successful and challenged when the intervals are offered in layers. Encourage students to ease into a little bit of jumping, even if it doesn’t involve the platform, because the impact can improve bone density and joint stability. You’ll discover that students who initially stayed at the first layer will soon start progressing as they gain strength and confidence. This strength and confidence will serve them well, not only in your class, but in everything they conquer that day!

Injury Prevention Tips

The Triple T workout is designed to increase exercise efficiency and offer improved results in less time. Keep in mind the following tips when using this type of training to reduce the risk of injury.

This is an intense program. Give participants permission to go at their own pace, and congratulate them on their success.

It is important to build up to this type of training. Modify the intensity based on the population. Reduce or increase intensity by modifying the training and rest times.

A proper and thorough warm-up and cool-down are important for enhancing performance and reducing injury risk.

HIIT uses an all-out effort with explosive power moves. As intensity increases, so does risk of poor form. Emphasize form, and continuously monitor students to assure they maintain proper technique.

Limit HIIT workouts to three nonconsecutive workouts per week. The body needs time to recover fully from this type of intense training.

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About the Author

Eve Fleck, MS, holds a master's degree in exercise physiology and lectures at California State University, Northridge. She is the owner of Gym Without Walls, an outdoor fitness program in Los Angeles, California. Eve uses creative class structures to train multiple fitness levels in the same session and encourages parents to let their kids in on the fun! Eve also specializes in the practical application of scientific concepts through lectures, workshops, articles, and "real world" classes. Eve has been active in the fitness industry as a researcher, author, presenter, university lecturer, instructor, and Reebok Master trainer for almost 20 years. She is co-author of "Growth and Development Across the Lifespan." Certifications: ACE and NASM
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